What is Fasting?

In simple terms, fasting means absence of eating. It involves a conscious and willing abstinence or decrease of food and or drinks during a limited period of time. A juice fasting, for example, allows the consumption of juices only while temporarily restricting other food.

What Fasting is Not

Fasting is not starvation. Fasting does not mean food deprivation but rather limitation and adaptation of food intake.

Why Fast?

The purpose of fasting is cleansing, detoxification and regeneration of body. Research has linked fasting to longevity. Fasting promotes the body’s self-healing mechanisms.

Nature of Fasting

Aside from religious observance, people fast to either address a specific illness or condition or for prevention reasons. Fasting improves metabolic function and promotes health and wellness.

General Outcomes from Fasting

People who fast generally report:

• Improvement of health conditions or disease
• Increased physical energy and agility
• Heightened mental abilities
• Greater vitality and quality of life
• Greater sense of resilience

Additional Advantages of Fasting

Fasting raises an increased awareness of own needs, physical senses (taste, smell) and a greater sense of discipline, as reported by those who undergo fasting. Self-restrain also generates changes in emotional outlook and disposition.

Intermittent Fasting

Intermittent fasting is a diet pattern with periods of eating and fasting in a cyclical manner.

Examples of Fasting

There are various patterns in intermittent fasting:

• The 16/8 Method, also known as the LeanGains Protocol (fast for 16 hours or 14-15 for women, eat healthy during window of 8 hours; water, coffee and low calorie drinks allowed during fasting periods)
• The 5/2 fasting (eat 5 days per week, fast 2 days with limited calorie intake of 500-600 calories)
• Eat-Stop-Eat requires fasting once or twice per week (non-caloric drinks allowed)
• The Warrior Diet is based on fasting during the day (limited calories) and eating a big meal at night
• Spontaneous fasting basically implies skipping a meal when not hungry or if busy or stressed, as the body has the capacity to go without food for a while

Benefits of Intermittent Fasting

There are many benefits claimed from this type of fasting: drop in insulin levels, cell repair, beneficial genetic and molecular change, increased breakdown of body fat, weight loss, reduction of waist circumference, reduction in blood sugar levels, reduced inflammation, improvements in LDL cholesterol and inflammation, reduced risk of cancer, brain protection and longevity.

Words of Caution

Despite the promising advantages, fasting is not for everyone, particularly those who suffer from specific health conditions, those who are less likely to adjust to prolonged hunger, those with risk factors and other vulnerable conditions. A qualified health care professional should be consulted before performing fasting.

Apple cider vinegar (ACV) is produced from a process of fermentation of apples and it has been used for 5000 years to help detoxify the body, increase circulation, strengthen the immune system and blood purification. The main beneficial ingredient in ACV is acetic acid which has a probiotic effect in the body, with the ability to kill harmful bacteria (including E-Coli).

Its uses and benefits cover a wide spectrum of applications, from cleaning as a natural disinfectant to healing purposes due to its vitamins, nutrients and enzymes. When used for therapeutic and wellness purposes, ACV should be organic and unpasteurized. There are many ACV applications with potential benefits, making some doctors recommend its daily consumption, mixing it with water.

Supports Gut Health
ACV helps alleviate acid reflux and heartburn by normalizing stomach pH.
Drink a cup of warm water mixed with a tablespoon of ACV 5 minutes before meals.

Detox
Unfiltered, unpasteurized, unprocessed and organic ACV can help detoxify the liver and the lymphatic system due to its alkalizing effect in the body. In addition to lymphatic drainage, it is known to support bowel movement, stimulate the cardiovascular system and cleanse the body, resulting in better health and increased energy.

Anti-fungal and Antibacterial
ACV helps treat conditions related to candida (yeast) and fungus where symptoms include rashes, bad breath, lack of energy, headaches, poor memory, depression, and digestive track issues.

Promotes Weight Loss
Apple cider vinegar promotes weight loss due to the effect of acetic acid: it suppresses appetite, increases metabolism and reduces water retention.

Lowers Blood Sugar
Studies have linked ACV with lower blood sugar levels. Although further research may be needed, acetic acid seems to offer a promising antiglycemic effect in the body.

Reduces Blood Pressure and Cholesterol
ACV has been used as a natural way to lower blood pressure. Due to the effects of acetic acid, it also supports the liver and bile production, helping lower the bad (LDL) cholesterol. Inhibition of the damaging effects of LDL can help prevent cardiovascular disease.

Skin Healer
External use of ACV is known to help clear acne and eczema, mitigate dandruff, kill toenail fungus, soothe sunburn, heal poison ivy, alleviate bug bites, and naturally deodorize the body due to its detoxing and anti-inflammatory properties. It can also be used to remove skin tags and warts.

Promotes Better Circulation
The anti-inflammatory effect of ACV is a great remedy for varicose veins or leg cramps by improving circulation.

Cures Colds and Sore Throat
The nutrients and probiotic content of ACV offers an effective cure for colds and sore throat, whether it is used for gargling or drinking mixed with water.

Other Benefits
The list of ACV benefits is extensive and additional uses include hair rinse, skin toner, fruit and vegetable wash, salad dressings, and hand sanitizer.

Sleep is the single most effective thing you can do to reset your brain and body for health.

Matthew Walker
Professor of Neuroscience and Psychology, University of California, Berkeley
Founder and Director, Center for Human Sleep Science

Obtaining adequate sleep is crucial for health and life span. The general recommendation is to sleep between seven to nine hours every night. Sleep deprivation, a growing concern in many countries, is associated with fatigue, weight gain, poor memory and concentration, chronic disease and risk of cancer.

Many factors contribute to sleep disturbances and disorders:

• bad habits and poor health behaviours (caffeine, eating late meals, social media and screen addiction, etc.);
• poor sleeping environment (room temperature, type of mattress, lighting and quality of air);
• quality of foods consumed (fried foods, sugar, gluten or processed foods can interfere with good sleep);
• digestive issues (stomach symptoms or irritable bowel can keep you up at nigh and make you feel sluggish the next morning);
• mental attitudes and disorders (anger, stress, depression, anxiety, etc.).

According to sleep expert William Dement, sleep is “the most important predictor of how long you will live — perhaps more important than smoking, exercise or high blood pressure.” Sleep is indeed regarded as health therapy, rather than a passive state of body and mind, due to its restoring and healing effects. Wake up to some of the facts and factors that may be stealing your health, changing at cells, exacerbating inflammation and increasing cardiovascular risk.

• sleep influences your diet and metabolism (lack of sleep and rest can reverse the positive effects of diet and reduce to half the amount of fat lost in weight loss);
• sleep deprivation changes your relationship with food (sleeping less than six hours a day increases unhealthy food cravings, makes you consume bigger portions, generates less satisfaction after meals and makes it very challenging to reduce weight due to hormonal imbalances it creates);
• shortage of sleep results is muscle loss (this further compromises weight loss; good sleep is a basic need to combat fatigue and ensure energy for physical exercise and performance);
• sleep promotes heart health (poor sleep has been linked to blood pressure and cholesterol problems; sacrificing even one hour a day of sleep equates to one day of sleep lost in a week);
• sleep may help depression (sleep affects many chemicals in the body, including serotonin);
• good sleep supports cognitive function (it improves memory and concentration, and it is critical to process learning of new information, according to Harvard Medical School);
• sleep can act as pain suppressant (while it is difficult to get sleep when in pain, studies have shown a link between sleep and pain threshold);
• sleep your way to longevity (American Cancer Society suggests sleeping seven hours a night for longevity; while we sleep, the body and brain are busy executing communication, balancing and cleaning functions for physical and mental health).

Lack of sleep triggers inflammatory responses, which is a leading cause of chronic diseases. The biological benefits of sleep can reset your health. Make it a priority.

Inflammation is a normal and healthy response by the body to bacteria, viruses and damaged cells. This is how the body ensures nourishment and immunity in an area that needs to be treated or healed. Fighting infection is considered acute inflammation. However, over time chronic inflammation is a silent, low level inflammation that has great potential for destructive and dangerous effects in the body, such as heart disease, cancer, diabetes and Alzheimer’s diseases, which reflect whole-body inflammation.

While there are many factors that may contribute to chronic inflammation, nutrition has a significant influence. As such, what we eat can directly contribute to accumulated detrimental effects of inflammatory responses which may not manifest in visible or noticeable symptoms until much later. Therefore, diet can play a critical role in preventing or addressing damage to the body.

In order to reduce and repair chronic inflammation, the following food choices should be considered:

• fruits (açai, goji berries, blueberries, strawberries, cranberries, plums, grapes, kiwi)
• vegetables (broccoli, Brussels sprouts, beets, red peppers, onions, eggplant, sweet potatoes)
• leafy greens (spinach, kale, swiss chard, collards)
• beans and legumes (black beans, kidney beans, lentils, split peas, edamame)
• healthy fats (olive oil, avocados, almonds, pine nuts, cashews)
• spices (cloves, oregano, turmeric, cinnamon, ginger, basil, mustard)
• algae (spirulina, chlorella, kelp)
• balanced amounts of omega-3 (oily fish, walnuts, flax seeds and hemp) vs. omega-6 (found in many processed products)
• avoid high glycemic foods to keep insulin low
• avoid red and processed meats
• eliminate sodas, fried foods, refined carbs and packaged foods from diet
• avoid margarine, lard and shortening

Simply stated, an overall healthy diet high in whole foods which contain natural antioxidants and polyphenols will help prevent, minimize or repair the risk of chronic inflammation. Reduced markers of chronic inflammation also mean lower risk of cardiovascular disease, diabetes and other chronic diseases.

The benefits of going to the beach range from overall relaxation to skin regeneration.

Ocean water is known to clear conditions like acne, psoriasis and dryness, or simply dull and deteriorated skin by internal and external factors. In 4th century B.C. Hipprocrates, known as the father of medicine, was the first to introduce the medical benefits of seawater for healing purposes. Thalassa is the word for sea in Greek and for thousands of years people have known about its healing properties.

Seawater is known to improve skin hydration, elasticity and comfort as it increases moisture in the skin. While the salt acts as a natural exfoliant the magnesium in seawater helps with redness, irritation and inflammation. Salt water also heals cuts, sores and other skin conditions and it offers detoxifying effects and cell regeneration. Seawater is also more effective to treat cases of dermatitis (allergic skin rash) than using sodium lauryl sulphate, a salt compound commonly used as treatment, as it helps the skin to seal and heal naturally.

The overall health advantages of being by the beach, breathing ocean salt air and swimming in seawater boost circulation, enhance the immune system, relax the mind, improve sleep and promote a more active lifestyle. Greater wellbeing translates into better skin. Sand, sea and sun (even with SPF) will enable the skin and body to regularly absorb further health benefits from vitamin D.

After a vacation, the skin is more hydrated, clear, soft, elastic and well nourished due to exfoliation, hydration and rejuvenation effects. Splash in and enjoy the benefits of seawater as natural ocean therapy for radiant skin. Seawater is not only for skin rejuvenation. It’s also good to revive the heart and soul.

Weekly physical activity is required for optimum health and longevity. The total recommended 150 minutes a week might seem impossible or unlikely for some, due to time limitation, lifestyle constraints or other factors. For those who are not physically active, are overweight, suffer from chronic disease or fatigue and want to be come healthier, exercise may seem like a big change or commitment of time and energy.

Any activity that requires movement will bring health benefits. Exercise in general supports cardiovascular health, helps lower blood sugar, promotes weight loss and improves mood and energy. Feeling and looking better sometimes comes faster than expected once any program is under way. Those who have not been active and suffer from any medical conditions should consult a doctor before initiating an exercise routine.

Targeting small and incremental changes and implementing a slow and steady exercise routine can prove effective in the long run:

• goals seem more realistic and achievable
• motivation and reward are enhanced
• continuity boosts hope and self-confidence
• small changes increase likelihood of continuing exercising as changes manifest
• health benefits increase energy and wellbeing, reduce cravings and induce sustainable lifestyle changes

Adding small and simple steps to your daily or weekly activities will result in big benefits to your physical health, mood and energy:

• Do stretches while watching TV
• Take the stairs instead of the elevator
• Park the car farther away from the closest spot
• Do calf raises while brushing teeth
• Walk while talking on the phone
• Rotate your wrists while stopped at the red light
• Stand often instead of sitting
• Do body stretches for 30 seconds upon waking up
• Walk or stand when talking to someone
• Do not sit for more than 30 consecutive minutes; set a timer as a reminder to get up
• Use the time waiting for the elevator to stretch, contract and relax your muscles
• Do simple wall push-ups when waiting for the food in the microwave
• Do more housework
• Take the dog for a walk (if you don’t have a dog, take your heart for a walk)
• Keep moving while watching your children in activities
• Use the wait time at the restaurant to squeeze your leg muscles or rotate your ankles
• Start a 10 minute walking routine that can be incrementally increased every week
• Walk during lunch break
• Organize walking meetings instead of coffee meetings
• Play dance music often (and dance)
• Walk, bike or use public transportation to your destination
• Get up and do push ups, sit ups or jumping jacks during TV commercials (at least, march on the spot)
• Play outside with your children
• Buy new running or walking shoes to walk better and create an incentive for more frequent walking
• Do gardening
• Use walking apps to monitor and track progress
• If tired or busy, split the exercise in different parts of the day
• Combine walking with biking or swimming based on your preferences
• Any amount of exercise is beneficial: find ways to keep moving

The word “diet” is usually associated with calorie deprivation, with a primary focus on the type and quantity of food consumed, often with disregard of a particular aspect too important to be forgotten: food and nutrients have the capacity to influence and modulate the general function of our body, a key concept in terms of metabolic health.

In this context, the Longevity Functional Menu was developed to contribute to a better natural body detoxification system, reducing its inflammation overload, facilitating cellular regeneration and optimizing overall health.

The menu is subdivided into two categories. The liquid diet menu (DETOX), which is gluten and lactose free, contributes to the effectiveness of the hepatic and intestinal detoxification mechanisms, facilitating the elimination of toxins and xenobiotics through urine, fecal elimination and sweat. To this effect, meals are served in regular intervals of two hours, alternating detox juices rich in vegetable protein with purifying soups.

The solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems.

Eating a well balanced diet and food moderation are critical for a healthy lifestyle. Whether we tend to munch in between meals for emotional reasons or simply feel the need to grab a snack due to hunger, what we eat – rather than food avoidance – can be used as strategies to support both weight loss and wellness.

Choosing foods that are naturally appetite suppressants can attenuate erratic eating, uncontrollable cravings, hunger pangs, mood swings and fluctuations in energy levels. Eating foods that are nutrient rich and dense can promote better health and energy stability. Although the market is saturated with hunger reducing supplements, there are plenty of natural food choices that offer nutrition, satiety, taste and versatility with safe and effective results.

1. Water
Drinking water is not only a critical necessity for the body but it helps in taming appetite. It has been shown that people who drink a glass or two of water before meals consume less calories than those who don’t.

2. Nuts
Nuts contain appetite reducing fiber and they are rich in healthy fats, which digest slower than carbohydrates and keep the stomach feeling fuller longer. A handful of almonds is a great source of antioxidants, magnesium and vitamin E.

3. Avocados
Avocados are rich in healthy monounsaturated fats helping feeling full. Their versatility makes them easier to include in any meal, by adding them to sandwiches, dips, salads and smoothies.

4. Eggs
Eating eggs can help control hunger up to 24 hours, compared to the alternative of bagel. Including eggs for breakfast can eliminate the call for snacks throughout the day while making you feel satisfied due its rich nutrients.

5. Seeds
There are many types of seeds that offer healthy satiation. Packed with essential fatty acids and soluble fiber, flax seeds can provide a powerful fuel to the body. They are easy to incorporate into cereals, salads, smoothies, yogurt, pastas, and omelettes. Chia seeds are also dense in fiber, omega-3 fatty acids and protein and some claim that their mucilage results in feeling fullness in the stomach.

6. Apples
Apples, like other fruits with water content, offer a great snack option to curb appetite. They contain pectin which control sugar spikes. They also offer benefits in glucose regulation and feeling energized.

7. Green Tea
Simply drinking tea can generate a fuller feeling; however, green tea in particular helps regulate the appetite hormone. By regulating blood sugar levels in the body, it also stabilizes hunger.

8. Leafy Greens
Besides being extremely nutritious, these are known to provide high water content that can help with both feeing full and reduce cravings for sugar.

9. Beans
Beans are low in calories and offer high protein and fiber. Chic peas and edamame are great choices in minimizing calorie intake while providing satiety.

10. Salmon
Rich in omega-3, salmon helps to regulate leptin, the hormone known to suppress hunger. Studies have suggested that eating omega-3 may help reduce the reward associated with food.

11. Spices
Spices, such as cayenne, cinnamon, ginger, turmeric and black pepper, may help regulate metabolism, suppress appetite, normalize glucose levels and reduce cravings for sweets.

12. Oatmeal
Considering the low glycemic index of oatmeal, it can actually help defer hunger due to the slow digestion process of this carbohydrate. To optimize the benefits, use steel cut oats and add cinnamon or ground flax seeds.

The primary reason for a detoxification is to remove potentially detrimental and dangerous waste from the body and protect organs and systems so that they may perform their vital functions in an optimum manner. As toxins are flushed out of the body, the benefits of detoxification will be evident in the way you feel and function, depending on the level of toxin overload and the detox approaches followed.

Some reported benefits of detoxification are:

1. Feel rejuvenated
   Unwanted substances inside the body can make you feel slow and sluggish. A detox can bring an overall feeling of wellbeing: you feel recharged and revitalized.

2. Better health
   Removal of toxins means a reduced risk of chronic diseases and a general amelioration of health conditions and symptoms.

3. Boost energy
   A toxic buildup makes the body work harder and it slows down the functions of the organs, which causes fatigue. A detox results in a boost of energy and vitality, following any cleansing reactions.

4. Improved digestion
   Removal of toxins improves the digestive process, thereby addressing bloating, acidity, constipation, Irritable Bowel Syndrome and other symptoms. A clear colon means better absorption.

5. Better skin
   As an elimination organ, the skin will reflect the internal condition of the body. Detoxification clears skin conditions.

6. Lower stress
   High levels of stress increase cortisol, which reduces liver function. A detox diet that rebalance hormones and improves liver function, would also normalize chemical balance and generate less stress.

7. Improved sleep
   Removal of excess toxins in the body and brain induces a better sleep and rest.

8. Stronger immune system
   Once the body removes excess toxins, the immune system is better able to fight bacteria, viruses and parasites.

9. Clearer thinking and concentration
   Sugar, fat and toxins accumulation in the body lead to feelings of lethargy and fuzzy thinking. People report feeling improvement in fogginess after a detox program, compared to before. Some also report enhanced perception.

10. Elimination of bad breath
    Bad breath and other body odours are a result of toxic accumulation in the digestive tract.

11. Better mood
    Toxins impact both the performance of physical organs, as well as cognitive function and mental wellness. Elimination of these substances lead to overall better mood and wellbeing.

It is normal to feel worse during the purge and purification process before experiencing the above changes. To sustain the benefits of detoxification, continue avoiding exposure and incorporating methods and foods that support the body’s natural detox process.

Toxins are harmful substances that are derived from food, water, cleaning products, and other environmental sources that we are exposed to regularly. An accumulation of toxins may become poisonous in the human body, which may lead to potential damage of vital organs and systems. Considering that these toxins enter our body by ingestion (preservatives, additives and food contamination), inhalation (pollutants in the air we breathe) and absorption (through skin and eyes), the risk of toxic overload is a common concern. Internally, autointoxication is process where the toxins are produced by your own body as a result of poor digestion and elimination.

A toxic body may manifest a variety of signs and symptoms:

1. Skin problems (rashes, acne, etc.)
2. Food and scent intolerances and allergies
3. Constipation, diarrhea and other digestive issues
4. Frequent colds and viruses
5. Unexplained headaches
6. Lower back pain
7. General aches and pains
8. Fatigue and low energy
9. Inability to feel rested after sleep
10. Compromised resistance to infections
11. Inability to lose weight
12. Fuzzy thinking

The body neutralizes or eliminates toxins via the liver, kidneys, intestines, skin and lungs. The toxins that the body is unable to eliminate are usually stored in fat tissues and bone. The elimination of waste targeted in many detoxification programs often result in improvement of weight loss and medical conditions, such as obesity, arthritis, eczema, digestive disorders, and depression. It is important to carry detoxification programs under medical or nutritionist approval and supervision.